Oct.30.2020 183

Best Muscle Building Food

Muscle mass gain is an important task, first of all, for those who are engaged in fitness and bodybuilding. Beginners, due to their inexperience, believe that it will be possible to become the owner of a beautiful body only if you train a few hours a day. But you should not hurry. The exhausting exercises alone will not help to get the desired result. It is important to choose the right bodybuilding food. Let us tell you how to do it in this article.

On the eve of summer, young people and girls are trying to get in shape. They remove excess fat deposits, surprise friends, acquaintances (and total strangers) with a beautiful slender figure. The relief torso is more beautiful than a slim body with protruding clavicles but not everyone knows how to get it. Although some are sure that they know everything. Not having the proper education and experience, these people develop a set of exercises for themselves, create heavy loads, and spend little time on recovery. As a result, they either throw what they started halfway and never achieve the desired result or achieve their goal, but very slowly and often with injuries.

Not all of us can boast of good knowledge in the field of anatomy. It is not enough to know the name of the muscles (biceps, triceps, wide back muscles, etc.). You need to remember where they are located, how to create load for them, but not to stretch or tear them. In this case, you can’t do without the help of an experienced trainer (instructor), who will help you to make a good list of exercises and advise the best foods for muscle gain.

There are people for whom a set of muscle mass is relevant at any time of year. These are bodybuilders. Many people have the following information: those who do weightlifting regularly “consume” protein cocktails because it is not so easy to pump the muscles without them. The most important component in such cocktails is protein, building material for tissues, bones, and joints. But do not forget about other micro and macroelements. The body needs vitamins (even if a person is not engaged in sports at all), antioxidants, amino acids. And it is better to get them when eating, from natural vegetables, fruits, meat, sour milk products, cereals.

Let’s Look at the Daily Menu for Gaining Muscle Mass

body build food

We calculate the percentage of fat, protein, and carbohydrate as follows:

  • Carbohydrates – 55-50%
  • Proteins – 25-30%
  • Fats – 10-20%

How many calories per day you need, we calculate by the formula: We multiply your weight by 30 and add 500.

What Should Be Taken into Account When Choosing Food for Muscle Growth?

good muscle building foods
  • The meal must be fractional. Eat often, 4-6 times a day, but in small portions, so you saturate the body with energy but do not accumulate fat.
  • Despite the small size of the portions, the food in the diet should be high-calorie while gaining muscle mass.
  • Exclude fast carbohydrates and fats – sweet, flour.
  • Keep track of the amount of water you drink per day. For an average person, it is 30-40 ml per kilogram of weight. On a diet for gaining muscle mass, it is recommended to drink about three liters of water per day to avoid dehydration during metabolic acceleration.
  • Up to 4 pm, most of the daily ration is consumed – breakfast, lunch, and two snacks.
  • Work out a plan for intensive enough exercise for different muscle groups to turn calories into muscles rather than fat.

Foods That Help Gain Muscle

food for muscle growth

Where to look for proteins, fats, and carbohydrates?

We recommend that you write down a list of good muscle-building food. The sources of protein for building muscle mass are:

  • Fillet of chicken breast or turkey. It can be alternated. The daily norm is about 200 grams.
  • Dairy products with low-fat content.
  • Egg whites.
  • Fish
  • Vegetable proteins – lentils, buckwheat, wholemeal bread.

We look for the energy of carbohydrates in vegetables, greens, rice, unsweetened fruits, pasta from durum wheat, cereals. A variety of nuts, seeds, mackerel are foods that contain useful fats.

The program of food for building muscle seems to limit your culinary imagination, but it is not. We offer some examples of dishes for the menu.

  • Oatmeal or rice porridge with nuts and an apple or banana. Another day – an omelet with chicken fillet and vegetables or oatmeal pancakes with vegetables and chicken breasts. These are very healthy foods to gain muscle.
  • Another healthy muscle building foods are chicken fillet or veal with potatoes and vegetables. Vegetables can be either as a salad or stew. Vegetables can also be in the form of vegetable soup.
  • We make small but nourishing snacks, for example, cottage cheese with banana or apple puree, kefir with wholemeal bread, fruit salad, cottage cheese with kiwi and honey, various smoothies.
  • Fish with rice and vegetable salad or mackerel with buckwheat porridge and vegetables, or tuna steak with vegetable salad.

All these are good products for muscle gain, which will help you become more attractive and confident if you demonstrate restraint and discipline.

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